01/13/2023 - The Complex - Cardinal Tribute
AO: The Complex
When: 01/13/2023
PAX:
Number of Pax: 21
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mary Lou
Introduction
Friday @ The Complex @ 5;15am
We will honor Cardinal of F3 Knoxville by incorporating some of his VQ into our workout. We will cut back on the running and use the workout as an opportunity to bring out PAX that are looking for a gentler touch and / or are trying to get back into F3.
Bring coupon or sandbag: we will not leave the asphalt.
Warm-O-Rama
10 SSH
10 flutter kicks
10 Little Boy Arm Circles Forward
10 LB A circles Backwards
10 Knoxville Cherry Pickers (tappy taps)
The Thang
Lifting, 8 exercises, 12 reps each, 2 sets:
Chest press
Chest press negatives
bent Over rows
Superman’s
Bicep curl, negative
Arnold press
Air squats
Dips
THANG 2: LAZY DORA
Partner up, 100 merkins: partner one does 10 merkins, partner 2 holds plank. Switch
200 LBCs, partner 1 does 20, partner 2 does leg lifts, Switch
300 air squats, partner 1 does 30, 2 holds squat. Switch
Thang 3: CARDINAL exercise x 10 first set, x 5 second ser
C = Captain
A= Alabama Ass Kicker
R= Really Cool Carolina Dry Docks
D=Diamond David Lee Roth Burpees
I = Imperial Squat Walkers
N= Nutcracker (coupon swings)
A= Absolution
L= Lazy Stargazer
Circle of Trust
Thank the Lord for being out in the gloom despite the somber occasion given what happened to Cardinal. Hopefully Cardinal’s kids respect the fact that he was out, trying to make himself a better person, when his time was up on Earth. It’s a better legacy than dying because of drug addiction or alcoholism. It doesn’t ease the families pain now but hopefully they find solace in the future. Finished with Our Father
Naked Man Moleskin
I had planned this workout early in the week and it was intended to be an opportunity to get out some guys that have not come out in a while. Therefore, I didn’t want to have a cardio intensive workout but something that could gradually get guys back out. Obviously that plan changed with Cardinals passing, however was still able to structure the workout with a lot of variety but essentially staying in place.
Made a critical error and kept the workout in the lot, and needless to say we were soaked. Was going to move it to pavilion but thought it would be too crowded. Oh well, lesson learned.
My cadence was a bit odd at times as I was getting so caught up in the exercises. Not sure where my mind was but something to work on
Had an FNG come out as well as Carlton come out for the first time.in a while, which was great. I think men need a gentle push from time to time to get them back in the gloom.
All in all, it felt great to celebrate Cardinals life with a workout which is our small attempt to get stronger and used our bodies they way they were meant to be used!